We have been in lockdown in the ACT for a few weeks now, and it’s not quite over yet…
We’re all experiencing lockdown fatigue in one way or another. Frustration is building and many of us are struggling with motivation at this point, however the good news is you still have time to work on achieving some positive outcomes during lockdown.
As Physiotherapists and Exercise Physiologists, we have been working throughout lockdown with our clients in the clinics of via telehealth and safe face-to-face consultations.
This is a great opportunity to finally rehabilitate that old niggling injury and be fighting fit for next season and whatever else 2022 may bring.
Better yet, you could try a new type of exercise under the guidance of a trained health professional and help to keep your physical and mental health in good shape for the rest of lockdown.
During this lockdown, we’ve been able to help our patients in the clinic and via telehealth with a few common injuries and issues that we have noticed popping up. Here are some of the common concerns and the ways SportsCare and Physiotherapy can help:
Lower back pain
Possible contributing factors
- Tight glutes and hamstring muscles.
- Sub-optimal home desk set up.
- Increased sitting duration.
- Decreased core strength.
- Weight gain.
How we can help
- Manual therapy and flexibility programs.
- Ergonomic desk set up advice.
- General exercise advice.
- Core strength program.
Potential positive outcomes: Ability to keep working without pain, improved posture, increased general strength and wellbeing, improved sleep, ability to exercise.
Sore and stiff neck and upper back
Possible contributing factors
- Posture.
- Sub-optimal home desk set up.
- Lack of regular exercise classes.
- Tight and tense muscles due to stress.
How we can help
- Postural exercises.
- Ergonomic desk set up advice.
- Online physiotherapy or exercise physiology classes.
- Manual therapy, massage, exercise for relaxation.
Potential positive outcomes: Ability to keep working without pain, improved posture, increased general strength and well-being, improved sleep.
Wrist/hand and elbow pain
Possible contributing factors
- Desk/mouse and keyboard position.
- Lifting weights.
- Gardening.
- Repetitive home renovation injuries.
How we can help
- Ergonomic desk set up advice.
- Weight-lifting technique correction.
- Splinting, bracing, referrals.
- Bracing, taping, home exercise programs.
Potential positive Outcome: Ability to keep working without pain, quicker and more effective recovery from injury. A beautiful spring garden!
Knee and hip pain
Possible contributing factors
- Increased running or walking.
- Increased cycling.
- Lack of gym.
- Tight muscles from sitting.
How we can help
- Running, gait assessments, or training advice.
- Strengthening or stretching.
- Bikefits.
- Bodyweight or home equipment-based strength programs and online classes.
- Massage, manual therapy, flexibility programs and classes.
Potential positive outcomes: Better lower limb biomechanics and less chance of re-injury. Ability to continue to train and perform.
Decreased general fitness
Possible contributing factors
- Sport cancelled.
- Lack of motivation.
- Children at home.
- Lack of routine.
How we can help
- Sport-specific conditioning programs.
- Monitoring of compliance and checking in with you to update your exercises.
- Children or parent/child exercise programs.
- Online classes.
Potential positive outcomes: Increased fitness, strength, easier pre-season when sport goes back, less stress on family time.
Random injuries from online workouts
Possible contributing factors
- Boredom.
- Lack of accurate risk assessment and individual capabilities.
How we can help
- Individual exercise prescription and advice from trained professionals.
- Acute management of injuries and referrals if required.
- Online classes.
Potential positive outcomes: Greater range of knowledge of home exercises, increased fitness and strength.
So, instead of feeling lockdown fatigue, let us help you use lockdown to help you achieve some more positive outcomes. Want to find out more? Get in touch with the SportsCare and Physiotherapy team on 1800 001 500 or visit our website.
Photo by Jonathan Borba on Unsplash